^^ did you read this part op?
Not trying to be a dick at all but you are going to have to try different things out and see what works best for you. What are your goals? Pick a generic program (5/3/1, WS4SB, Starting Strength... something like that) or read King Beefs "Do this program not that crappy one" thread in the BB forum and pick one of those.
You're going to have to see how your body responds to a program in order to figure out what works best for you. I prefer a higher frequency approach while others do not.